12 WEEKS TO TRAIN WITH PURPOSE
A modern & more effective approach to badminton.
A fully personalised badminton strength & conditioning programme for players who are wanting to improve — but need the structure to turn that effort into progress.
We'll identify what's holding your badminton performance back, build your training around your badminton and your real-life schedule, then progressively develop the qualities you need on court.
Move faster. Recover better. Train with confidence.
12 weeks · Personalised coaching · Direct access to Gronya
YOU'RE NOT A BEGINNER.
YOU'RE JUST STUCK.
You're already putting the work in.
You train on court multiple times a week. You get to the gym when your schedule allows. You compete. You care about your results.
But something isn't clicking.
You're not as quick around the court as you want to be. You fatigue sooner than you'd like. You aren't sure whether your gym work is actually helping your badminton.
And you've probably tried to solve it yourself.
YouTube. Instagram. Generic programmes. A new routine every few months.
The problem isn't that you don't have enough information.
It's that none of it was built into one system for you.
That's what BADFIT does.
A modern & more effective approach to badminton.
BY THE END OF THE 12 WEEKS YOU'LL HAVE MORE A WORKOUT PLAN.
You'll have:
✓ A clearer understanding of your physical strengths and
weaknesses.
✓ A training programme built specifically around your badminton.
✓ A progression that develops over time rather than resetting
every week.
✓ A better understanding of how your gym, court, recovery and
competition schedule fit together.
✓ Objective evidence of your progress.
And most importantly:
✓ A personal training system you can continue using beyond the
12 weeks.
evrything you need to train with direction
PERSONALISED 12-WEEK PROGRAMME
Your strength & conditioning programme is built around your badminton, current ability, goals, weekly schedule and available equipment.
WEEKLY PROGRAMME UPDATES
Your programme evolves as you do. Training is adjusted based on your check-ins, performance, fatigue and changing schedule.
MOVEMENT & FITNESS ASSESSMENT
We establish your baseline and identify the physical qualities that need the most attention.
PROGRESS RETESTING
Repeat key assessments later in the programme so you can see objective evidence of what's changed.
DIRECT WHATSAPP COACHING
Monday–Friday access for questions, form checks, feedback and training adjustments.
WEEKLY CHECK-INS
Every Sunday, you'll report on your training, energy, sleep, recovery and court performance so we can make informed adjustments.
MATCH ANALYSIS
Submit match footage or notes and receive specific feedback on the physical demands showing up in your game.
TRAINING-LOAD MANAGEMENT
We'll coordinate your gym, badminton, competition and recovery so your training works together rather than competing for your recovery.
NUTRITION FRAMEWORK
Simple, practical nutrition guidance, habit tracking & support built around your training schedule and goals — without unnecessary dieting.
BADFIT COMMUNITY
Connect with other ambitious badminton players, share progress and stay accountable.
YOUR PERSONAL TRAINING BLUEPRINT
At the end of the 12 weeks, you'll receive a clear system for continuing your physical development beyond BADFIT.
HOW THE 12 WEEKS WORK
FOUNDATIONS
WEEKS 1-4
First, we figure out what you actually need.
We establish your physical baseline, understand your badminton and schedule, and build the foundations for a consistent training routine specific to your level and goals.
This includes:
Onboarding call with your coach
Movement & fitness assessment
Establish your training baseline
Design personalised program
Establish sustainable training habits
Provide nutrition framework and guidance
Coaching
· 45-minute onboarding call
· Weekly Sunday check-in
· Monday–Friday WhatsApp access
· Weekly programme updates
THE RESULT
You have a plan and know exactly what you're working on - and how it will get you closer to your goal.
MOMENTUM
WEEKS 5-8
Now we build.
With your foundations established, training becomes progressively more demanding and specific to the physical requirements of your game.
This includes:
Progressive overload: increasing complexity of exercises, weights, reps, intervals
Advancing footwork & court movement patterns
Repeated high-intensity efforts
Training-load management
Match analysis
Real-time programme adjustments
Coaching
· Weekly Sunday check-in
· Monday–Friday WhatsApp access
· Match analysis feedback
THE RESULT
Your training has momentum — and you're starting to feel the difference on court.
RESULTS
WEEKS 9-12
Now we measure what changed.
We retest your physical qualities, compare your progress and consolidate what you've built.
This includes:
Retesting your Week 1 assessments
Comparing early and current match performance
Consolidating movement patterns
Building long-term training habits
Creating your ongoing training blueprint
Coaching
· Weekly Sunday check-in
· Monday–Friday WhatsApp access
· Closing progress call
· Written results summary
THE RESULT
You finish with evidence of your progress — and a system you can keep using.
THIS ISN'T A PDF YOU'LL FORGET ABOUT AFTER TWO WEEKS.
BADFIT is designed around ongoing coaching.
YOU TRAIN.
You complete your sessions through the BADFIT training platform, with exercise demonstrations and clear instructions.
YOU CHECK IN.
Every Sunday, you tell us how training, recovery and badminton are actually going.
WE ADJUST.
Your feedback, performance and schedule inform what happens next.
YOU ASK QUESTIONS.
Need a technique check? Not sure how to modify a session? Tournament coming up? Message us Monday–Friday.
YOU KEEP PROGRESSING.
The goal isn't to complete 12 weeks of workouts.
It's to build a training system that keeps working for you.
YOUR SPORT
ISN'T GENERIC
BADMINTON DEMANDS MUCH MORE THAN SIMPLY BEING "FIT".
You need to accelerate and decelerate repeatedly.
Change direction under pressure.
Reach and recover.
Produce force quickly.
Repeat high-intensity efforts.
Stay effective when fatigue sets in.
That's why your strength & conditioning shouldn't exist separately from your badminton.
Your physical training should support what you're actually being asked to do on court.
That's the difference between doing fitness...
...and training for badminton.
LEARN FROM SOMEONE WHO HAS LIVED IT
Gronya Somerville
Olympian · 15 years on the world tour · Exercise Science · BWF Level 1 Coach
I've spent my career trying to answer one question:
“What actually makes a badminton player better?”
I've experienced the training, competition, setbacks, injuries, plateaus and pressure that come with trying to perform at the highest level.
I've trained at over 10 International National Team Training Centres, learning from some of the best coaches and players in the world and I've picked up what works and know what is wasting an athletes time and energy.
BADFIT combines that experience with exercise science to give ambitious players of all levels access to the same principles of structured physical development and badminton training exercises — adapted to the reality of having a job, limited time and a life outside badminton.
READY TO STOP GUESSING?
You've already shown that you're willing to work.
Now make sure that work is taking you somewhere.
12 weeks of badminton-specific training, personal coaching and a system built around your game.
Your next level doesn't need more random workouts. It needs a plan.
STILL NOT SURE?
Frequently Asked Questions
Is BADFIT suitable for my level?
Programs are designed for ambitious players looking to learn, improve and take action. Everything is personalised to benefit the player from beginners through to elites.
Do I need a gym?
In our onboarding call we will understand your goals and lifestyle to create program that is sustainable, programs are made to adapt to your circumstances and can be designed for at-home or the gym.
How much time do I need each week?
Training time is dependent on your goals and could like like anything from 60 minutes per week to 3 hours.
What if I have tournaments during the 12 weeks?
Having a tournament is a great chance to get some up to date match video for us to help analyse as well as a chance to learn how to adapt training load to perform at your best.
What if I miss a session?
Life happens. The beauty of online training is that you can adjust your training sessions in the week as needed to fit your schedule.
Do I need to live in Australia?
No — online coaching can work internationally.
How old do I have to be?
I coach players from 12 years old through to their 60's, at BADFIT we offer a student discount for those studying and work with parents to mentor young players and manage their injury risk while growing and training schedule while studying.
What is the
30 Day Badminton challenge about?
Elevate your badminton game
Improve your fitness
Develop badminton skills
Enhance footwork agility
Improve overall health
Achieve fitness goals
Build your discipline
Develop better habits
Testimonials
Here's what people are saying
Riki
Intermediate, New Zealand
BADFIT Member since October 2022
"I never thought online coaching could be this effective. The personalized attention and expert advice from Gronya have transformed my game and given me the confidence to start competing!"
Kiara
Beginner, Australia
BADFIT Member since January 2023
"The flexibility and quality of coaching are unmatched. I've seen a significant improvement in my technique, fitness and confidence. I'm excited to try make the U/19 State Team."
Ramona
Elite, Estonia
BADFIT Member since June 2023
"I wanted to improve my fitness to take my singles game to the next level. BADFIT's Strength & Conditioning programs helped me climb 164 World Ranking spaces in Women's Singles and achieve Estonian Women's Doubles National title in 2024."
BADFIT BY GRONYA SOMERVILLE
Discover BADFIT, where Olympian Gronya Somerville merges badminton passion with fitness innovation. Tailored coaching and diverse fitness services await—unlock your potential with us!
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